What are 12 foods rich in protein?

December 14, 2025 •

4 min read

Protein is an essential macronutrient that plays a vital role in building and repairing tissues, making enzymes and hormones, and providing energy. A single cup of cooked lentils, for example, can provide nearly 18 grams of protein, making it a nutritional powerhouse. Below is a list of what are 12 foods rich in protein that can easily be incorporated into your daily diet.

Quick Summary

This article outlines 12 excellent sources of protein, including lean meats, eggs, and dairy, as well as plant-based options like lentils, quinoa, and nuts. It explains the importance of complete versus incomplete proteins and offers practical tips for including more protein-rich foods in daily meals and snacks.

Key Points

Chicken and Turkey: Lean poultry is a versatile and high-quality source of complete protein.
Fish and Eggs: Salmon, tuna, and eggs provide excellent, easily absorbed protein along with other vital nutrients.
Dairy for Protein: Greek yogurt and cottage cheese offer concentrated protein in convenient forms.
Plant-Based Powerhouses: Lentils, quinoa, tofu, and almonds are robust plant-based protein sources, with quinoa and tofu being complete proteins.
Balanced Intake: A varied diet featuring both animal and plant proteins helps ensure a complete and balanced amino acid profile.
Snack Smarter: Incorporate protein into snacks with nuts, seeds, or dairy to increase satiety and manage hunger.
Complete vs. Incomplete: Aim for a variety of plant proteins throughout the day to ensure you receive all essential amino acids if following a vegan or vegetarian diet.

Lean Meat and Poultry

Lean animal proteins offer high-quality, complete protein, meaning they contain all nine essential amino acids necessary for the body's functions.

1. Chicken Breast

Skinless chicken breast is a classic, lean protein source, with approximately 27 grams of protein per 100-gram serving. It is also a versatile ingredient that can be grilled, baked, or added to salads and stir-fries.

2. Lean Beef

Lean cuts of beef, like sirloin or tenderloin, are packed with high-quality protein, iron, and zinc. An 85-gram (3-ounce) serving of lean beef can provide around 25 grams of protein.

3. Turkey Breast

Similar to chicken, turkey breast is a very lean, protein-rich food. It is an excellent choice for a wide variety of meals, from sandwiches to skewers.

Fish and Seafood

Fish and seafood are not only excellent protein sources but also provide healthy omega-3 fatty acids.

4. Salmon

Renowned for its heart-healthy fats, salmon also delivers a substantial amount of protein, with about 19 grams in a 3-ounce serving.

5. Tuna

Whether fresh or canned, tuna is a convenient and potent source of lean protein, containing approximately 25 grams of protein per 100 grams.

Dairy and Eggs

Dairy products and eggs are highly bioavailable protein sources, meaning the body can easily absorb and use their amino acids.

6. Eggs

Considered a 'complete' protein, a single large egg contains about 6 grams of high-quality protein. Eggs are affordable, versatile, and can be prepared in numerous ways.

7. Greek Yogurt

With nearly double the protein of regular yogurt, plain, low-fat Greek yogurt is a creamy and satisfying option. It can be enjoyed on its own, with fruit, or as a base for sauces.

8. Cottage Cheese

This dairy product is well-known for its high protein content, providing a significant boost to a meal or snack. It's a great choice for those looking to increase their daily protein intake.

Plant-Based Options

For vegetarians and vegans, or those seeking variety, many plant-based foods offer impressive protein content.

9. Lentils

Lentils are a nutritional powerhouse, with about 18 grams of plant-based protein per cooked cup. They are also high in fiber, aiding digestion and promoting fullness.

10. Quinoa

Unlike most plant proteins, quinoa is a complete protein, containing all nine essential amino acids. A single cup of cooked quinoa provides about 8 grams of protein.

11. Tofu

Made from soybeans, tofu is a versatile and complete plant-based protein. Its ability to absorb flavors makes it a fantastic addition to stir-fries, salads, and more.

12. Almonds

Almonds offer a healthy dose of plant-based protein, with about 6 grams per ounce. They also provide fiber and healthy fats, making them a satisfying snack or salad topping.

Comparison of Animal vs. Plant Protein Sources


Feature	Animal Protein (e.g., Chicken, Beef, Fish)	Plant Protein (e.g., Lentils, Tofu, Quinoa)
Completeness	Naturally complete (contains all 9 essential amino acids).	Can be complete (soy, quinoa) or incomplete (most others).
Nutrients	Rich in heme iron, zinc, and B vitamins.	Often contains high fiber, vitamins, and minerals.
Fat Content	Lean cuts are low in saturated fat; some are high.	Typically low in saturated fat and may contain healthy fats.
Digestion	Highly bioavailable and easily absorbed.	Can be less bioavailable; can be improved by combining sources.
Dietary Use	Straightforward, often a main component of a meal.	Can require combining different sources for a complete amino acid profile.

How to Incorporate High-Protein Foods into Your Diet

Integrating these protein-rich foods into your daily meals can be simple and delicious.

Breakfast: Start your day with a boost by adding Greek yogurt, scrambled eggs, or a handful of almonds to your breakfast. Greek yogurt with berries and nuts or eggs with lean turkey sausage are great options.
Lunch: For lunch, consider a salad topped with grilled chicken or chickpeas, or a sandwich made with lean turkey breast and whole-grain bread.
Snacks: Combat afternoon hunger with protein-packed snacks. Hard-boiled eggs, a handful of almonds or pumpkin seeds, or a small bowl of cottage cheese can help you feel full until your next meal.
Dinner: Build your dinners around protein. Incorporate fish like salmon or tuna, or make a lentil soup or a tofu stir-fry. Lean beef can also be used in stews or grilled as a main course.
Pairing for completeness: For those focusing on plant-based protein, remember that complementary proteins, like rice and beans, can be eaten throughout the day to ensure you receive all essential amino acids.

Conclusion

Incorporating a variety of protein sources, from both animal and plant-based foods, is key to a healthy diet. The 12 options listed provide a range of choices for every palate and dietary preference, ensuring you can meet your body's needs for tissue repair, muscle growth, and overall vitality. By being mindful of your protein choices and diversifying your intake, you can effectively boost your health and well-being. For more in-depth information on nutrition, consider consulting the Dietary Guidelines for Americans.

Frequently Asked Questions

Among the foods listed, lean meats like skinless chicken breast or lean beef often contain the highest concentration of protein per gram. For example, a 100-gram serving of cooked chicken breast can provide around 27 grams of protein.

Yes, it is entirely possible to get enough protein from a plant-based diet. By combining various incomplete protein sources like rice and beans, or including complete plant proteins such as quinoa and tofu, you can ensure a balanced intake of all essential amino acids.

While all proteins provide amino acids, their nutritional 'package' varies. Animal proteins like lean meats are typically higher in certain micronutrients, while plant proteins offer more fiber. The best approach is to eat a variety of both to gain the full range of benefits.

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for adults. However, factors like age, activity level, and health status can increase this requirement. For instance, athletes and older adults may need more.

Diets rich in protein can be beneficial for weight management. Protein promotes feelings of fullness and can boost metabolism, which may lead to reduced overall calorie intake. However, excess calories from any source, including protein, can lead to weight gain.

For most people, a 'food-first' approach is best. Whole foods provide a mix of protein, fiber, vitamins, and minerals that supplements may lack. Supplements can be helpful for those with very high protein needs or busy schedules but shouldn't replace regular meals.

A complete protein is a food source that contains all nine of the essential amino acids that the human body cannot produce on its own. Animal products like meat and eggs, as well as some plant-based foods like quinoa and soy, are complete proteins.